Chronically low iron? Common, yes. Normal? no.
Do you feel constantly tired, moody, foggy, or flat — even after a decent night’s sleep?
You’re not alone. Chronically low iron is one of the most common issues affecting women, especially during menstruating years. But while it’s common, it’s certainly not normal, and it’s definitely not something you should just “push through.”
Why Iron Matters (More Than You Think)
Iron does so much more than help prevent fatigue. It’s a key mineral involved in oxygen transport, energy production, and cellular health — and without enough of it, your body simply can’t function optimally.
Low iron can impact:
Thyroid Function
Iron is needed for thyroid hormone production. Low iron = sluggish thyroid = slow metabolism, weight changes, fatigue, brain fog.
Immune Health
Iron supports immune cell activity. Deficiency can make you more vulnerable to infections and slower to recover.
Mood & Mental Clarity
Low iron can affect neurotransmitter balance, contributing to low mood, irritability, and poor concentration.
Fertility & Hormonal Health
Your body needs adequate iron to support ovulation, hormone balance, and a healthy uterine lining. Low stores can also increase risk of miscarriage and complications in pregnancy.
Why Do So Many Women Struggle with Low Iron?
There are many reasons iron stores may stay low or be difficult to build:
1. Gut Dysbiosis or Inflammation
An unhealthy gut impairs nutrient absorption — including iron. If you have bloating, IBS symptoms, or food sensitivities, this could be a root cause.
2. Liver Dysfunction
The liver plays a role in storing and regulating iron. If your liver is sluggish or overburdened, it may affect iron metabolism.
3. Poorly Absorbed Iron Supplements
Many conventional supplements (like ferrous sulfate) are hard on the gut and poorly absorbed — leading to side effects and minimal improvement in levels.
4. Inadequate Dietary Intake
This could be due to a low intake of iron-rich foods (especially heme iron), vegan/vegetarian diets, or heavy reliance on processed foods.
5. Heavy Menstrual Bleeding
This is a big one — losing too much blood each month without replenishing iron stores is one of the most common drivers of depletion in women.
How to Build and Maintain Healthy Iron Stores
Heme Iron (better absorbed):
Grass-fed red meat (beef, lamb)
Liver (especially chicken or beef)
Oysters and mussels
Sardines
Chicken thighs or turkey
Non-Heme Iron (plant-based):
Lentils, chickpeas, tofu
Pumpkin seeds, sesame seeds
Spinach, silverbeet, broccoli
Quinoa, oats
Blackstrap molasses
Tip: Always pair non-heme iron with vitamin C-rich foods (like capsicum, citrus, tomatoes, strawberries) to boost absorption.
What to Avoid Around Iron-Rich Meals:
Black tea or coffee (they reduce absorption)
Calcium-rich foods or supplements at the same time
High doses of zinc (competes with iron)
Iron-Rich Recipes to Get You Started
Iron-Boosting Beef & Lentil Bolognese
Ingredients:
500g grass-fed beef mince
1 cup cooked lentils
1 onion, finely chopped
2 garlic cloves, minced
1 grated carrot
1 zucchini, grated
1 can crushed tomatoes (400g)
1 tbsp tomato paste
Extra virgin olive oil, salt, pepper
Optional: parsley, grated liver (for extra iron punch!)
Method:
Sauté onion and garlic in olive oil until soft.
Add beef mince and cook until browned.
Stir in grated veg, lentils, tomatoes, and paste.
Simmer 20–25 mins. Season well and serve with quinoa or gluten-free pasta.
Plant-Powered Iron Smoothie Bowl
Ingredients:
1 frozen banana
1/2 cup cooked spinach (or raw if preferred)
1 tbsp blackstrap molasses
1 tbsp pumpkin seeds
1 tbsp tahini
1/2 cup frozen berries
3/4 cup water or non-dairy milk
Optional: 1 scoop plant-based protein
Method:
Blend everything until smooth.
Top with more seeds, fresh fruit, and a sprinkle of cacao nibs.
Time to Take Your Iron Seriously
If you’ve been stuck in the cycle of low energy, low mood, or repeated blood tests showing "just low again" ferritin — it’s time to investigate the why, not just patch it with another supplement.
We can help you get to the root of your iron issues — from gut health to nutrient absorption and beyond.
Book an appointment with us today and let’s work on restoring your energy, hormones, and wellbeing from the inside out!